Why Consider Weight Loss with PCOS - Module 2

Why Weight Loss is Challenging with PCOS

1. Why is Weight Loss Important for PCOS?

   • Weight loss, even as little as 5-10%, can improve insulin sensitivity, reduce androgen levels (like testosterone), and help regulate menstrual cycles.
   • However, hormonal imbalances in PCOS make it easier to gain weight and harder to lose it, requiring a more strategic approach than typical weight loss methods.

2. Ways to Lose Weight with PCOS

   • Cut Calories: Aim for a small, sustainable deficit (e.g., 200 kcal/day instead of 500 kcal) to avoid triggering metabolic adaptation.
   • Reduce Carbohydrates: Helps manage insulin levels and reduce fat storage.
   • Change Movement: Incorporate regular physical activity to improve insulin sensitivity and promote fat loss.

3. Challenges of Weight Loss with PCOS

   • Metabolic Adaptation: When calorie intake is too low, the body slows down metabolism, making it harder to continue losing weight.
   • Weight Loss Plateau: After initial weight loss (e.g., 10 lbs), the body adjusts, and progress may stall.
   • Long-term Restriction Issues: Excessive calorie restriction can make weight loss harder over time by decreasing metabolism and increasing hunger hormones.

4. More Effective Approach for PCOS Weight Loss

   • Focus on hormone balance and blood sugar regulation rather than extreme calorie deficits.
   • Include high-fiber foods, protein-rich meals, and healthy fats to stabilize blood sugar.
   • Incorporate stress management techniques to reduce cortisol and support weight management.
   • Use consistent movement and adequate sleep to help regulate insulin and maintain progress.

This targeted, gradual approach makes weight loss more sustainable and effective by addressing the underlying hormonal and metabolic challenges associated with PCOS.